interphase stress mindset workshop - mbl.stanford.edu · stress’s effects on reproduction, growth...
TRANSCRIPT
Prof.AliaCrumProf.Modupe Akinola
InterphaseStressMindsetWorkshop
Stress’seffectsonreproduction,growthandimmunityidentifiesitasathreattothesurvivalofhumanity”(Gold&Chrousos,2002).
StressisconsideredAmerica’snumberonehealthproblem(WorldHealthOrganization)
Stresshasbeenlinkedtothesixleadingcausesofdeath(heartdisease,accidents,cancer,liverdisease,lungailments,suicide)(AmericanPsychologicalAssociation)
TwoFundamentallyFlawedAssumptions:
• Theeffectsofstressareonlynegative
• Thegoalshouldbetoavoid,manageandcounteracttheeffectsofstress
StressTraining:RoadMap
• Part1:TheParadoxofStress&ThePowerofMindset
• Part2:ThreeStepstoaStressisEnhancingMindset
• Part3: Applications&Integration
Part1:TheParadoxofStress
Aconditioninwhichanindividualisconfrontedwithconstraints oropportunitiesrelatedtowhatsheorhedesires,butforwhichtheoutcomesareperceivedasimportantanduncertain(Robbins,2001).
StressResponse:Thebody’snon-specificreaction todemandsmadeonit.(Selye,1978).
Stress
Stressors:
Stress
Conflict• Whenwhatyouhaveandwhatyouwantdiffer
Uncertainty• Whenyoudon’tknowwhatisgoingtohappen
Pressure• Whenyouneedtobebetter,quicker&faster
TheStressResponse
Stressor
Sympathetic-AdrenoMedullary
(SAM): adrenaline/dopamine
Hypothalamic-Pituitary Adrenocortical (HPA):
cortisolSalpolsky,R.Holt:NewYork,1998;
TheStressResponse
Stressor
Sympathetic-AdrenoMedullary
(SAM): adrenaline/dopamine
Hypothalamic-Pituitary Adrenocortical (HPA):
cortisolSalpolsky,R.Holt:NewYork,1998;
10
TheEnhancingNatureofStress
Stresscanenhance:Performance&Productivity
Stress can positively affect our performance!
• Increasesbrainprocessing– E.g.FlashingnumbersforBungeejumpers(30+framespersecond)
• Improvesmemory– E.g.Memoryincreasedwithhandinanicebucket
• Focusesattention– E.g.zero-inonstressor
Stresscanimprove:Health&Vitality
• Quickerrecovery– E.g.moderatestressfacilitateskneesurgeryrecovery(catabolic/anabolic)
• Enhancedimmunity– E.g.vaccinations
• Physiologicaltoughening– E.g.stressmusclestorebuild
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Stress can make us healthy!
Stresscanfacilitate:Learning&Growth
• Mentaltoughness
• Deeperrelationships
• Greaterappreciationforlife
Stress facilitates our learning and growth
Motivation&Peak
Performance
Stress-RelatedGrowth
PhysiologicalThriving
Panic&Performance
Anxiety
Depression&LossofInterest
Stress-relatedIllness
What’sthedistinguishingfactor?
?conflict
Uncertaintty
pressure
ThePowerofMindset
Mindset: A state or frame of mind that influences your response
StressMindsetStudy:WallStreetBank● Participantswereemployeesatawallstreetbank
● Priortothestudytheyassessedtheir:– Stressmindset– Moodandanxietylevels– Self-perceivedabilitiesinsoftandhardskills
● Duringthestudy,theywatchedeithertheStressisEnhancingvideoortheStressisDebilitatingvideo
● Threeweekslatertheyratedthemselvesagainonmoodandanxietylevelsandself-perceivedabilitiesinsoftandhardskills
Howdoesstressmindsetinfluencemood,anxiety,andperformance?
WallStreetBankStudyNegativeHealthSymptoms
77.17.27.37.47.57.67.77.87.9
Pre Post
Moo
d&AnxietyQue
stions
Enhancing
Deteriorating
Control
WallStreetBankStudyNegativeHealthSymptoms
77.17.27.37.47.57.67.77.87.9
Pre Post
Moo
d&AnxietyQue
stions
Enhancing
Deteriorating
Control
UBSWallStreetBankerStudyWorkPerformance
1.92
2.12.22.32.42.52.62.72.82.9
Pre Post
WorkPe
rforman
ceQ
uestions
Enhancing
Deteriorating
Control
UBSWallStreetBankerStudyWorkPerformance
1.92
2.12.22.32.42.52.62.72.82.9
Pre Post
WorkPe
rforman
ceQ
uestions
Enhancing
Deteriorating
Control
TransformingtheStressCurve:ThePowerofMindset
0
2
4
6
8
10
12
14
16
18
0 1 2 3 4 5 6
Performan
ce/H
ealth
/Well-b
eing
AmountofStress
Avoid
Counteract
Utilize
Part2:ThreeStepstoaStressisEnhancingMindset
ThreeStepstoManagingStress1.AcknowledgeStress.
Itiswhatitis.
2.WelcomeStress.Youarestressedbecauseyoucare.
3.UtilizeStress.Stressisdesignedtofacilitate.
1.Acknowledge Stress.Itiswhatitis.
1.Acknowledge Stress.Itiswhatitis.
• WrittenExercise(p.4):– I’mstressedabout_______
• Picksomethingthat:– Isveryreal– Iscurrentand/orrecurring– Requiresanimprovedresponse
– Acknowledgeyourtypicalreactionstothatstress
– Whatareyourtypicalresponsestothatstress?• Emotional• Behavioral• Physiological
– Nojudgmentorcritique
BenefitsofAcknowledgingStress
● Viewimagesofemotionallydistressingstimuli– Thestimuliareprocessedin
theamygdala(relatedtoflightorflight)
– REACTIVE
ThinkClearlyActDeliberately
ImaginebeingputinanfMRIbrainscanner● ViewimagesANDstatethe
emotionsyouarefeeling– Thestimuliareprocessed
inthepre-frontalcortex(relatedtoconsciousthinking)
– PROACTIVE
(Lieberman,etal.,2007)
ThreeStepstoManagingStress1.AcknowledgeStress.
Itiswhatitis.
2.WelcomeStress.Youarestressedbecauseyoucare.
WhyWelcomeStress?● Definitionofstress
– theexperienceoranticipation ofencounteringadversityorchallengeinone’sgoalrelatedefforts
● Experienceoranticipation– E.g.,Finalexam
● Goalrelatedefforts– E.g.,Johnisn’tdoingwell
Whenwedenystresswe’redenyingthingswereallycareabout
2.Welcome Stress.Youarestressedbecauseyoucare.• ExperientialExercise:– Getintopairs• Onepersonisthestressor• Onepersonisthepersonbeingstressed(stressee)
– Stressor(physicalstressor)• Atsomepointyouwillgrabthestressee attheshoulders
– Notaboutimpact,notgentle– Physiologicallystressing
Whatdidyoufeel?Lossofbalance,attentiononstressor,alarming
• Trial#1– EyesOpen
• Trial#2– EyesClosed
• Trial#3– WelcometheStress(EyesOpen)
• Trial#4– WelcometheStress(EyesClosed)
SwitchRolesfindanotherpartner
2.Welcome Stress.Youarestressedbecauseyoucare.
• ExperientialExercise:– Explorethesensationofactivelywelcomingstress
• WrittenExercise(p.5):– Reconnectwiththepositivemotivationandpersonalvaluebehindyourstress
“ItisjustacoldnightonthesideofEverest”(BretLogan,2005)
2.Welcome Stress.Youarestressedbecauseyoucare.
BenefitsofWelcomingStress
• Reducedanxiety
• Improvedhealthovertime
• IncreasedControl
• IncreasedPositiveEnergy
(Pennebaker,1997)
NegativeArou
sal
Time
Welcome Avoid
Welcomingbywritingaboutstresscanhelp….
….connectyoutotheunderlyingreasonwhyyoucare
ThreeStepstoManagingStress1.AcknowledgeStress.
Itiswhatitis.
2.WelcomeStress.Youarestressedbecauseyoucare.
3.UtilizeStress.Stressisdesignedtofacilitate.
3.Utilize Stress.Itisdesignedtofacilitate.
• ExperientialExercise:– Getintopairs
• Onepersonwillholdtheirarmoutwiththeirthumbup– Yourjobistonotbendyourarm
• Onepersonwilltrytobendtheotherperson’sarm
– Armbender• Putonehandonyourpartner’swrist• Putonehandinthemiddleofyourpartner’sarm(oppositesideofelbow;insidebend)
• Trytobendyourpartner’sarm– Dothisgradually;Don’tdistractyourpartnerfirstthentrytobend
Whatdidthatfeellike?Tension,Strain,Struggle
• ExperientialExercise:– Experiencegreaterstrengthbycreatingaconfluenceofenergy
– Viewyourstressasacollaborator,notacompetitor
• WrittenExercise(p.6):– Returntoyourtypicalreactions
• Expand:exploretheopportunities• Channelyourreactionssotheyareinalignmentwithyourpurpose
• Narrowinontheimportantchangeyoucanmake
3.Utilize Stress.Itisdesignedtofacilitate.
BenefitsofUtilizingStress
• Greaterstrength,resilienceandperformance
• Increasedenjoyment
• Realizationofunforeseenopportunities&possibilities
(WoodBrooks,2013;Jamiesonetal.,2010;Parketal.,1996;Tedeschi &Calhoun,2004
Part3:ApplicationsandIntegration
Reviewof3Steps
1. Acknowledge Stress.Itiswhatitis.
2.Welcome StressYouarestressedbecauseyoucare.
3.Utilize Stress.Itisdesignedtofacilitate.
PracticalApplication:MindsetElicitationTriggers
• Anchors(p.7)– Doorknobs,redlights,seatbelts,jacketzippers,picturesandimages
• StressSignals(p.7)– Physiological,behavioral,orpsychologicalsignalsofpotentialtippingpoints
What’snext?1. Wewillcheckinnextweek• Howareyouusingthetoolstoprepareforyourfinals?• Howareyoufeeling?• Tipsonhowtoaceyourfinalexam
2. Wewillcheckinthisfall• HowareyouusingthetoolsduringyourfirstsemesteratMIT?• Deepenthelearning
3. Opportunitiesforlong-termconnections• HowareyouusingthetoolsthroughoutyourtimeatMIT?• Opportunitiestoearnmoney
KeyTakeaways:
• Stresscanbeenhancing:youcanreachhigherlevelsofperformanceandwell-beingunderconstantorevenincreasingstress
• Yourmindsetisanimportantfactorindeterminingyourresponse
• Continuallyelicitanenhancingstress-mindsetbyacknowledging,welcoming,andutilizingyourstress
Thankyou!
InterphaseStressTrainingWorkshop